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“Fran” Friday

Synergy Fitness – CrossFit

Context: Practice

Mobility

Mobility: Hip (playlist video here)

Strength

Box Squat (5×3)

5×3 Front Box Squat 3 of 15 (5 sets of 3 reps, same weight across, approximately 60-70% of max front squat). Video here.

Handstand Push-ups (Strict 5×5)

5×5 Strict Handstand Push-ups (or progressions), for depth (video for reference, but stick with the same height for all sets)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Coaching Tips: Unless you plan on doing the whole workout unbroken, break up the first round into two or three sets! Start slow and speed up. Don’t waste time (i.e. chalk hands) moving between the thrusters and pull-ups. As soon as you drop the bar, jump up and do a few pull-ups, and then rest while chalking up (if needed). Remember to go ‘down fast’ when doing thrusters if the weight isn’t an issue for you. Trying to go slow and controlled on the decent will only tire you out more. Do small fast sets, but shorten the rest.

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